7/30/2019 Carb Cycling Sample Week

1/18

11-Nov-12

Meal 1 Serving Size Calories

Extra Large Egg whites 6 120

Seasame Ezekiel Bread 1 slice 80

Jif Natural Peanut Butter 1 tbsp 95

Meal 2

Apple Cinnamon Protein Bar 2 squares 128

Meal 3

Italian Mix Salad 2 cups 12

Arugula 1 cup 6

Tilapia 1 filet 108

Balsamic Vinegar 2 tbsp 10

Supplements

Mrm Vanilla Protein 1 scoop 87

Meal 4

Spaghetti Squash 3/4 cup 31.5

Ground Chicken with Spaghetti sauce 3 oz 112.5

Meal 5

No Bean Chicken Chilli 3 oz 110

Rice Cake 1 cake 40Monster meatloaf 1 squares 83

Meal 6

Cinnamon Roast Almonds 1oz 150

Calories

Totals 1173

Difference between actual and goal 127

12-Nov-12

Meal 1 Serving Size Calories

Extra Large Egg whites 6 120

Seasame Ezekiel Bread 1 slice 80

Jif Natural Peanut Butter 1 tbsp 95

7/30/2019 Carb Cycling Sample Week

2/18

Meal 2

Apple Cinnamon Protein Bar 2 squares 128

Meal 3

Italian Mix Salad 2 cups 12

Arugula 1 cup 6

Tilapia 1 filet 108

Balsamic Vinegar 1 tbsp 5

Supplements

Meal 4

Spaghetti Squash 3/4 cup 31.5

Ground Chicken with Spaghetti sauce 3 oz 112.5

Meal 5

No Bean Chicken Chilli 3 oz 110

Rice Cake 1 cake 40

Monster meatloaf 3 squares 249

Meal 6

Cinnamon Roast Almonds 1oz 150

Calories

Totals 1247

Difference between actual and goal 53

13-Nov-12

Meal 1 Serving Size Calories

Extra Large Egg whites 6 120

Seasame Ezekiel Bread 1 slice 80Jif Natural Peanut Butter 2 tbsp 190

Meal 2

Apple Cinnamon Protein Bar 2 squares 128

Meal 3

7/30/2019 Carb Cycling Sample Week

3/18

Italian Mix Salad 2 cups 12

Arugula 1 cup 6

Tilapia 1 filet 108

Balsamic Vinegar 1 tbsp 5

Supplements

Mrm Vanilla Protein 1 scoop 87

Meal 4

Spaghetti Squash 3/4 cup 31.5

Ground Chicken with Spaghetti sauce 3 oz 112.5

Meal 5

No Bean Chicken Chilli 3 oz 110

Monster meatloaf 2 squares 166

Meal 6

Cinnamon Roast Almonds 1oz 150

Calories

Totals 1306

Difference between actual and goal -6

14-Nov-12

Meal 1 Serving Size Calories

Extra Large Egg whites 6 120

Seasame Ezekiel Bread 1 slice 80

Jif Natural Peanut Butter 2 tbsp 190

Meal 2

Apple Cinnamon Protein Bar 2 squares 128

Edamame 1 packet 90

Meal 3

Italian Mix Salad 2 cups 12

Arugula 1 cup 6

Tilapia 1 filet 108

Balsamic Vinegar 1 tbsp 5

7/30/2019 Carb Cycling Sample Week

4/18

Supplements

Mrm Vanilla Protein 1.5 scoop 130.5

Meal 4

Spaghetti Squash 3/4 cup 31.5

Ground Chicken with Spaghetti sauce 3 oz 112.5

Meal 5

No Bean Chicken Chilli 3 oz 110

Meal 6

Cinnamon Roast Almonds 1oz 150

Calories

Totals 1273.5

Difference between actual and goal 26.5

15-Nov-12

Meal 1 Serving Size Calories

Extra Large Egg whites 6 120

Seasame Ezekiel Bread 1 slice 80

Jif Natural Peanut Butter 2 tbsp 190

Meal 2

Apple Cinnamon Protein Bar 2 squares 128

Edamame 1 packet 90

Meal 3

Arugula 1 cup 6

Balsamic Vinegar 1 tbsp 5

Rice Cake 1 cake 40

SupplementsMrm Vanilla Protein 1 scoop 87

Meal 4

Spaghetti Squash 3/4 cup 31.5

Ground Chicken with Spaghetti sauce 3 oz 112.5

7/30/2019 Carb Cycling Sample Week

5/18

Meal 5

Monster meatloaf 4 squares 332

Meal 6

Cinnamon Roast Almonds 1oz 150

Calories

Totals 1372

Difference between actual and goal -72

16-Nov-12

Meal 1 Serving Size Calories

Blogilates Protein Pancake 1 250

Chocolate PB2 1 45

Clover Honey .5 TBS 30

Meal 2

Apple Cinnamon Protein Bar 2 squares 128

Edamame 1 packet 90

Meal 3

Jif Natural Peanut Butter 1 tbsp 95

Rice Cake 1 cake 40

Supplements

Mrm Vanilla Protein 1 scoop 87

Meal 4

Spaghetti Squash 3/4 cup 31.5

Ground Chicken with Spaghetti sauce 3 oz 112.5

Meal 5

Wheat Thin Crackers 1 oz 130

Beanitos Chipotle 1 oz 140

Meal 6

Seasame Ezekiel Bread 1 slice 80

No Bean Chicken Chilli 3 oz 110

Banana 1 104

Clemintine 1 35

7/30/2019 Carb Cycling Sample Week

6/18

Calories

Totals 1508

Difference between actual and goal -208

17-Nov-12

Meal 1 Serving Size Calories

Extra Large Egg whites 6 120

Jif Natural Peanut Butter 2 tbsp 190

Rice Cake 2 cakes 80

Meal 2

Apple Cinnamon Protein Bar 2 squares 128

Edamame 1 packet 90

Meal 3

Arugula 1 cup 6

Balsamic Vinegar 1 tbsp 5

Monster meatloaf 2 squares 166

Supplements

Mrm Vanilla Protein 1 scoop 87

Meal 4

Spaghetti Squash 3/4 cup 31.5

Ground Chicken with Spaghetti sauce 3 oz 112.5

Meal 5

No Bean Chicken Chilli 3 oz 110

Meal 6

Cinnamon Roast Almonds 1oz 150

Turkey Deli with Avacado 2/1 232

60

Calories

Totals 1568

Difference between actual and goal -268

7/30/2019 Carb Cycling Sample Week

7/18

7/30/2019 Carb Cycling Sample Week

8/18

Carbs 65g

Protein 182g

- 8 16 5 Fat 35g

Total

0.4 2.4 0.4 0

0.4 0.8 0.4 0

0 0 24 2

0 2 0 0

1.7 7.5 0.8 0.3

1 5.5 24 2

- 5 25 4

0 8 1 0

- 9 45 21

3 6 5 13

Fiber Carbs Protein Fat

11.5 72.2 173.1 56.3

-7.2 8.9 -21.3

Active Carbs 60.7

Fiber Carbs Protein Fat

0 0 24 0

3 14 4 14 8 7 16 Low Carb Day: Goals

Carbs 65g

Protein 182g

- 8 16 5 Fat 35g

Total

7/30/2019 Carb Cycling Sample Week

9/18

0.4 2.4 0.4 0

0.4 0.8 0.4 0

0 0 24 2

0 2 0 0

0 1.5 18 1

1.7 7.5 0.8 0.3

1 5.5 24 2

- 5 25 4

- 6 30 14

3 6 5 13

Fiber Carbs Protein Fat

13.5 66.7 178.6 58.3

-1.7 3.4 -23.3

Active Carbs 53.2

Fiber Carbs Protein Fat

0 0 24 0

3 14 4 1

4 8 7 16 Low Carb Day: Goals

Carbs 65g

Protein 182g

- 8 16 5 Fat 35g

3 8 8 2.5

Total

0.4 2.4 0.4 0

0.4 0.8 0.4 0

0 0 24 2

0 2 0 0

7/30/2019 Carb Cycling Sample Week

10/18

0 2.3 27 1.5

1.7 7.5 0.8 0.3

1 5.5 24 2

- 5 25 4

3 6 5 13

Fiber Carbs Protein Fat

16.5 69.5 165.6 47.3

-4.5 16.4 -12.3

Active Carbs 53

Fiber Carbs Protein Fat

0 0 24 0

3 14 4 1

4 8 7 16 Low Carb Day: Goals

Carbs 65gProtein 182g

- 8 16 5 Fat 35g

3 8 8 2.5

Total

0.4 0.8 0.4 0

0 2 0 0

0 8 1 0

0 1.5 18 1

1.7 7.5 0.8 0.3

1 5.5 24 2

7/30/2019 Carb Cycling Sample Week

11/18

- 12 60 28

3 6 5 13

Fiber Carbs Protein Fat

16.1 81.3 168.2 68.8

-16.3 13.8 -33.8

Active Carbs 65.2

Fiber Carbs Protein Fat

- 19 31.8 5.6

1 6 4 1

- 8.5 0 0 HIgh Carb Day: Goals

Carbs 163g

Protein 114g

- 8 16 5 Fat 22g

3 8 8 2.5

Total

2 4 3.5 8

0 8 1 0

0 1.5 18 1

1.7 7.5 0.8 0.3

1 5.5 24 2

2 19 2 5

5 15 4 7

3 14 4 1

- 5 25 4

2 24 1 0

1 9 1 0

Protein

41%

7/30/2019 Carb Cycling Sample Week

12/18

Fiber Carbs Protein Fat

21.7 162 144.1 42.4

1 -30.1 -20.4

Active Carbs 140.3

Fiber Carbs Protein Fat

0 0 24 0

4 8 7 16

0 16 2 0 Low Carb Day: Goals

Carbs 65g

Protein 182g

- 8 16 5 Fat 35g

3 8 8 2.5

Total

0.4 0.8 0.4 0

0 2 0 0

- 6 30 14

0 1.5 18 1

1.7 7.5 0.8 0.3

1 5.5 24 2

- 5 25 4

3 6 5 13

10 9 2 15

- 1 13 1

Fiber Carbs Protein Fat

23.1 84.3 175.2 73.8

-19.3 6.8 -38.8

Active Carbs 61.2

7/30/2019 Carb Cycling Sample Week

13/18

Hair

3

Calories

260

728

312

1300

Calories

Carbs

25%

7/30/2019 Carb Cycling Sample Week

14/18

260

728

312

1300

Calories

260

728

312

1300

Carbs

24%

Protein

57%

Fat

19%

7/30/2019 Carb Cycling Sample Week

15/18

Calories

260

728

312

1300

Carbs

22%

Protein

59%

Fat

19%

7/30/2019 Carb Cycling Sample Week

16/18

Calories

260728

312

1300

Carbs

24%

Protein

59%

Fat

17%

Carbs

25%

Fat

22%

7/30/2019 Carb Cycling Sample Week

17/18

Calories

650

455

195

1300

Protein

53%

Carbs

47%

Fat

12%

7/30/2019 Carb Cycling Sample Week

18/18

Calories

260

728

312

1300

Carbs

25%

Protein

53%

Fat22%